Training Log Archive: BP

Event: 2014 US Nationals
 

Up early to catch 6 am flight to Buffalo via Detroit and then car to Rochester. Accompanied by rain most of the way, but otherwise uneventful journey.

Feeling sluggish after travel, but got things moving with some wind sprints and drills.

Patient steady run on a Park O type map/course. Picked good routes and managed the course setters obstacles without bother. Could have pushed harder, but generally that doesn't mean good things! Anyhow clean run and good enough for the win in M60.
Great to see lots of familiar faces.

C • congrats on your sprint age... 3

Stayed for the awards ceremony and by the time that had finished no more buses showed up. So walked back to car with a group of about 20 others. Wind picking up but at least it didn't rain.

Sprint Green - Splits

RD, nada, zip. Although 6000 steps and 4.5k walking around the joint.

Another month in the bag. Injury recovery AOK

Musing on Cerutty vs. Lydiard (both had extremely successful proteges), came across this piece of golden oldie. If the French commentary isnt too distracting, its worth watching for some classic Herb Elliott form http://www.ina.fr/video/CPF04006926/le-sorcier-de-...
And yep running fashions come and go!

Fall is here- rain and chill!

Easy warm up

Lighter session tonite as follows:

Single Leg RDL’s on foam 3 x 12
Caterpillar Walk Outs 3x8
Plate touch and punch 3 x12

Stir the Pot 3x12 ea
Step ups 3x12
Mummies 3 x 30sec

T-Push-Ups 3 x 10
Squat with Band Row 3 x 10
Sumo’s 3 x 10 ea

Static Lunge with Trunk Twists 3 x 10 ea
Cat and Cow 3 x 12
Clams 3

Monthly maintenance

Cool change

Went top the HS track and soccer tournament in full swing with paid entry. Backtracked to French Park, did a mile warm up then 5x150 hill sprints (more Percy Cerutty than Lydiard :) on the 20m sledding hill. Focused on power, knee lift and arm action. Sprints in 32-34 with 80-90 sec recovery. Trail run home.

With hip drills

FP Sledding Hill - Splits

Signed up for the NEOC troll cup - good excuse to visit Boston/Carlisle :)
Tempted by Night O and Ultra long, but following weekend.
PFW
M easy and core
T lite track
W strength and massage
T rest
F travel and race

Cool and clammy

High cadence and ramped up at end

Hips and core exes

Legs with roller

A beautiful fall day

French park loop with a couple of hills. Essentially a recovery effort run, but found the pace comfortably inching up as I went along. Miles in 8:45, 8:15, 7:30 and 2:10 to finish. Really nice out.

Moving concrete blocks for another bout of retaining wall construction.

A quick reflection on the track season that's almost in the books. Juggling priorities of work, travel (over 125k actual miles flown YTD), health (the big C) etc meant I only got to 4 track meets in 2014 (and one of those was an injury bust). After a long winter and basically 2 month delay in training, only just now feel like I am hitting my stride. Seems like the relocation from Boston also payed a role and 2013 was no better with the foot and fracture issues, so last good season was 2012. Fortunately I am still able to run at speed and hope for many years of Masters track to come. Why do I do this, given that injuries are an inevitable part of the process? Fairly simple 3 things: Camaraderie, head to head racing and age-grading to compare back to open years.
Highlights/lowlights for 2014:
1. Early season sprint times (May) showed benefit of over winter strength training (200 in 28.7 = 23.1, 400 in 63.5 = 51.9)
2. Raced two 800s winning both in a pedestrian 2:35 (= 2:04, one under adverse conditions and the other right back from injury) - so I'll take those
3. A lackluster road mile in 6:05 with 90deg temps- starting well (2:51 half) then fading fast!
4. Recent training back on track (track :) and have signed up for the FL international games in Dec in the 1500m
Things I'd like to do for the coming months:
1. More long intervals
2. Make it through surgery without complications
3. Get more racing experience
And if not, doesn't matter in the overall scheme of things. And as O Steve! says- onward!

Event: MNOC Minnegoat Weekend
 

DT early.

Ventured out (1:40 drive) to America's Dairyland and was rewarded with some nice O. Warm day with temps in the high 70s. Didn't feel macho enough, and not enough time anyhow, for a goat length course. Said hi to a few familiar faces and watched the mass start. Went for green myself and that provided sufficient satisfaction. A nice course vetted by Mike and Julia, with generally runnable terrain. Reminiscent of NH glacial terrain but without the rock features, so lots of attention to positive and negative contour features was required. Smooth and steady (honest effort but not super fast) and maybe a minute lost (AP may show clean) getting a tad offline on the way 4 (couldn't locate the indistinct trail but had good map contact otherwise) and on way to last control had to turn right about 40m. Will predict the 14.4 k for the goat winner a tad under 2 hours and for most it will be a long hot day in the saddle. SL 5.3 km.

C • pretty good predictor as OB... 3

Green - Splits